Mediterranean Inspired Chick Pea and Bulgar Wheat Salad
I make a variation of this salad pretty much every week. My favorite salads combine crunchy greens and veggies with a grain, beans of some kind and a kick of lemon. The addition of salty cheese, like feta or shaved parmesan or a tender stem herb like cilantro or parsley will round it out but are not a necessity. This salad is a meal itself but would also accompany grilled protein like chicken well. I highly recommend that you try the cumin and parsley marinated chick peas from Trader Joes. They have become a pantry staple for us since I can pretty much just dump the entire can into a bowel with chopped greens, grains and add some lemon juice and have a quick, easy protein packed lunch. But if you don not have access to this product or just want to use the beans you have a can of drained rinsed chick peas or white beans will work perfectly in this. In this particular version, I tried to lean on pantry items to make it a more shelf stable salad but like I said the variations are endless.
Ingredients:
Green cabbage or iceberg lettuce sliced thinly then run your knife through to make more bite sized pieces
1 small jar of roasted red peppers or 1 large pepper sliced thinly from a larger jar
1 can of hearts of palm
1/2 cup cooked bulgar wheat (1/4 cup dry)
1/2 jar marinated artichoke hearts
Optional extras:
diced cucumber, parsley and crumbled feta cheese
Dressing:
Juice from half a lemon
1-2 tablespoons olive oil
salt and pepper to taste
Recipe:
Cook the bulgar wheat. combine bulgar wheat and water in sauce pan in 1:2 ration bulgar to water. Add pinch of salt, bring to boil then lower to simmer and cover for 5 minutes until water is absorbed. Fluff with fork and allow to cool while you make the remainder of the salad. (A hot tip for meal prep is to make extra grains when you make them for one recipe. I will make extra to eat throughout the week and to add to other salads, or have as a side. Bulgar wheat is one of my favorite grains. My kids love it and it is a nutrition powerhouse. It pretty much goes with anything so make extra.)
Chop cabbage, bell pepper and hearts of palm. I recommend slicing into bite size pieces.
Drain and rise a 15 oz can of chick peas or white beans.
Combine the cabbage, bell pepper, hearts of palm, beans, artichokes, and bulgar wheat into a large bowl. Squeeze over the half a lemon and olive oil. Salt and pepper to taste and enjoy. I like to add a bit more crunch and go for the diced cucumber and parsley. And if you have it crumble in some feta cheese. Stir to combine and serve.
